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Ironman 70.3 "train like a pro"- 12 weeks prep by IM Champion Astrid Stienen

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Astrid Stienen

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This is a demanding plan for the final 12 weeks before your A-race. It will help you to take you to the next step and finish in the Top-10 of your age group at a big event. There is no such feeling as standing on the podium and qualify for WC or race strong at the WC. This plan will help you to live your dream.

Please make sure, that you get proper sleep during this plan and add some extra massage sessions or physiotherapy to your weekly routine, in order to keep your muscles smooth and prevent injuries. With this plan professional podiums has been reached with athletes who live from racing.

Ironman Champion Astrid Stienen already proofed that she can not only race strong but also be a smart coach. Working together with athletes from all over the world, she will help you to achieve your goals. She not only raced in Kona herself but also helped athletes to qualify for Kona.

This plan is made for ambitious athletes who want to qualify for 70.3 World Champs and fight for a top 10 there. You must already have a solid form and fitness. You should be able to train 15-20h per week. If you find time for additional stretching and massage it will help you with your recovery.

NOTE: There is also a premium version of this plan: Talk to Astrid on Skype or Facetime and discuss your plan and get additional tips for your race day.

Structured workouts will make it easier to follow this plan. You can see your own target zones for every workout and get daily email reminders or mobile notification. You will also be able to see a graphic representation of the workout in the TrainingPeaks website or mobile app which helps you understand how the workout is built.

If you have a compatible device such as Garmin, Zwift, TraninerRoad, CacleOps, RacerMate or other you can export the workouts which will make training even easier for you. For more details visit:

I hope you enjoy training with my plan. For more information please visit my website

Of course, you also have the opportunity for a one on one phone, Skype or email consultation. This would be at an extra cost of $150/hr. For more information or to set up a consult, please contact me:

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:51:00 02:10:00
Bike x4
09:10:00 04:00:00
Swim x3
02:52:00 01:30:00
Strength x1
00:12:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:51:00 02:10:00
09:10:00 04:00:00
02:52:00 01:30:00
00:12:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Astrid Stienen

I'm an IRONMAN-Pro, 2x Ironman Champion with a PB of 8:54 and - as an Agegroup-athlete - Ironman World- and European Champion. I love to share all my experience as coach. Seeing my athletes succeed is the fuel of my life and one of the best feelings I know.

So if you also want to succeed and think we can be a good team. Just get coached by me or buy one of my training plans.

I'll help you become who you want as an athlete.

Let's start.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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